“Americans are notoriously sleep-deprived, hence the booming sales of highly caffeinated coffee and energy drinks. Regular exercise (preferably aerobic) helps ward off stress and the bonus is that you sleep better. Never underestimate the power of deep healing sleep.”

1. Start an Exercise Program

Of the attendees at his Stress Management class, Kevin said, “I am stunned at how few have a regular exercise program. I urge them to find some kind of exercise that suits them.”

Exercise options include:

Biking

Running

Walking

Dancing

Swimming

Rollerblading

Spinning

Yoga

Ice Skating

Tennis

Jump rope

2. Laugh It Off

If you’re feeling your stress levels rise, take a weekend to de-stress with what Kevin calls a “laughter weekend.”

“Watch funny movies all weekend long. No dramas. No TV news. No tragedy. Just goofy movies that make you laugh and de-stress!”

3. Engage Your Senses

For a fast way to relieve stress, focus on one of your five senses:

Sight: imagine a soothing image or something that brings you joy (such as a pet)

Sound: listen to a favorite song, the sounds of the outdoors, a wind chime, a fountain

4. Keep a Positive Attitude and Let Go of Control

Bryon Katie believes that when we feel out of control and wish to change something or someone, we're rejecting reality, which is futile and can only cause misery. The solution: accept what is.

Her method asks you to question your thoughts and beliefs. "We are disturbed not by what happens to us, but by our thoughts about what happens," she wrote.

When you find yourself thinking a stressful thought, ask yourself:

Is it true?

Can you absolutely know it's true?

How do you react, what happens, when you believe that thought?

Who would you be without that thought?

For example, if you're feeling overwhelmed by your workload, maybe you're telling yourself that the tasks in your queue need to be completed today. But is that true? Which tasks really have deadlines and which are arbitrary deadlines that you've assigned to yourself? Examining your thoughts could uncover that you've created a sense of urgency where there is none.

Track and control your spending. Because spending with credit and debit cards is easily forgotten, pay for your expenses in cash, when possible. For example, before grocery shopping, take your budgeted amount out of the ATM. Paying with cash will force you to stay within your budget and keep tabs on what you're putting in your grocery cart.

Practice self-control. In the book Succeed: How We Can Reach Our Goals, Dr. Heidi Grant Halvorson writes that self-control is like a muscle: the more you use it, the stronger it becomes and the easier it is to resist temptation in the future.

Not everything is urgent. When you receive a request, your first reaction may be to take care of it immediately. But if you're constantly fielding incoming requests, then you're not spending enough time on the other stuff of your job.

Keep your to-do list in one place. Requests on post-it notes, in emails and those communicated in person all need to be collected and placed into one system. I like to use Checkvist, which is a free online task management system.

Sort tasks and emails into actionable items. When an email comes in or a project is given to you, make note of the related action items. What are the steps or actions that need to occur? Add these to your task list.

Organize your emails into next actions. Create a "Next Actions" folder in Outlook and move these emails into subfolders within it.

Do anything that requires two-minutes or less right away. If you receive a request that will take two minutes or less, do it immediately to move it off of your plate.

How Do You Cope with Stress?

When it comes to managing stress, “there is no one-size-fits-all strategy; what works for you might not work for me,” said McCue.

I asked Catholic Health associates how they respond to stress. Here are their strategies for coping:

Exercising, including walking and jogging

Listening to music and relaxation CDs

Watching TV or movies

Getting a facial or massage

Taking time off of work

Getting a good night's sleep

Maintaining a sleep schedule (going to bed at the same time each night and waking at the same time each morning)

Chef Christopher Damiani: Christopher Damiani serves as the assistant director of Food Services at Mercy Hospital. A professional chef with a Culinary Arts degree from Johnson & Wales University in Providence, Rhode Island, he oversees the menu planning for hospital patients and the Mercy Café.

At Chocolate FX, you can watch artisan chocolate makers chocolate-coat almonds, hazelnuts, cranberries and more. Tours are $5 per couple; children are admitted free. Tours are every hour from 10 a.m. to 3 p.m.

Stop for a picnic lunch at Simcoe Park and cool off in the wading pool. There is also a playground for the kids.

Thursday - Sunday, the Niagara Historical Society Museum offers hour-long walking tours that touch on the people and events of the War of 1812. The walk is $5 and includes admission to the museum.

Rochester, NY

Kodak Eastman House
A little over an hour's drive from Buffalo, Rochester is the third largest city in New York State and home to George Eastman, founder of Kodak (whose home is pictured above), and Susan B. Anthony.

Things to Do & See

The George Eastman House, home to the Kodak founder from 1905 to 1932, is an urban estate with farm land, formal gardens, greenhouses, and stables. The 35,000-square-foot Colonial Revival mansion displays photographic collections and tours are offered daily. Admission for adults is $12.

See the home base of the suffragist movement, The Susan B. Anthony Museum and House. You'll learn how Susan B. Anthony struggled to obtain the right for women to vote and displays artifacts related to her work and life. Admission is $10 for adults.

Cobbs Hill Park is well known for its view of the downtown skyline. Go for a run or walk, or make use of the basketball and tennis courts.

The Stone-Tolan Historic Site takes you through life in a rural frontier from the 1790s to 1820. The house served as a home, farm and tavern and has never been moved since it was built in 1792. Admission is $5.

Catch a star show at the Strasenburgh Planetarium for $7. Stars not your thing? See the Coral Reef Adventure, where you'll see what life is like on a coral reef.

Canandaigua, NY

Row of Boat Houses on the Lake

This small resort town in the Finger Lakes is 90 minutes from Buffalo and even has its own island. According to Fodors.com, Canandaigua's courthouse on Main Street was the site of Susan B. Anthony's trial and conviction, where she was found guilty of treason for voting in the 1872 election.

Things to Do & See

Sonneberg Gardens & Mansion Historic Park was built as a summer home in 1887 by a wealthy New York City banker. Its rose garden has over 4,000 bushes, and the Finger Lakes Wine Center, located on its grounds, has a tasting room with a rotating selection of wines. Tastings are available for a nominal fee. Admission is $12 for adults. Guided walking tours take place at 10 a.m. and 1 p.m. on weekends.

Take a guided tour of the Granger Homestead and Carriage Museum. Built in 1816 by Gideon Granger, postmaster general to Thomas Jefferson and James Madison, it includes many of its original furnishings. Admission is $6 for adults.

On Saturday, August 3, take part in the Canandaigua Wine Walk, where you'll purchase a wine glass for $5 and sample wines from participating merchants along the way.

The Ring of Fire Celebration on August 31 at 9 p.m. is a yearly tradition that signifies the end of summer, with thousands of flares being lit around the Finger Lakes.

Toronto, Ontario

Toronto Skyline

Canada's largest city, Toronto is about a two-hour drive from Buffalo. If you don't feel comfortable driving into city traffic, park your car at Burlington and take the GO train. Round-trip tickets are about $18.

Things to Do and See

Walk the trails at High Park, which stretches from Bloor Street to the Gardiner Expressway. The park has a petting zoo, an off-leash dog park, an outdoor pool and the Jamie Bell Adventure Playground, an adventure park for kids.

Visit the St. Lawrence Market on Saturdays to shop its Farmers Market and have lunch on the outdoor patio. Or postpone your visit until Sunday for its antique market.

The pedestrian-only Distillery District is the largest and best preserved collection of Victorian Industrial architecture in North America. Stop for lunch at its restaurants or cafes or browse the antique shops.

Need to cool off? Most public pools offer drop-in swimming for $2 for adults and $1 for kids.

Smell the roses at Edwards Gardens, which is free to enter and is a favorite among brides. The garden includes perennials, rock gardens, a greenhouse, wooden arch bridges, a waterwheel, fountains, and walking trails.

Step into early 20th century farm life at Riverdale Farm, open daily from 9 a.m. to 5 p.m. in downtown Toronto. You'll see cows, horses, sheep, pigs and chickens, and can watch the staff go about the business of running a farm. Admission is free.

Boasting the largest drive-in screen in North America, Polson Pier offers discounted admission on Sundays, when you pay $25 per car (regular admission is $15 per adult).

Wednesday, July 17, 2013

Mercy Hospital of Buffalo regularly hosts brief cooking demonstrations, called Cooking Well at Mercy, that are free and open to all hospital visitors and staff.

At a recent show, Mercy Hospital Chef Chris Damiani showed us how to cook salmon using a healthy pan searing technique.

The recipe and video demonstration are below.

Chef Christopher Damiani: Christopher Damiani serves as the assistant director of Food Services at Mercy Hospital. A professional chef with a Culinary Arts degree from Johnson & Wales University in Providence, Rhode Island, he oversees the menu planning for hospital patients and the Mercy Café.

Pan Searing Salmon

Ingredients

4 salmon fillets

2 ounces flour

1 pinch salt & pepper

2 ounces olive oil

1 ounce parsley, chopped

1 pinch thyme, chopped

1 lemon, sliced and squeezed over fish

1 clove shallots, diced fine

2 ounces butter, softened

3 ounces white wine

Instructions

Preheat pan on stove on medium heat.

Measure and prepare all ingredients; have ready to add.

Season seafood with salt and pepper. Then lightly dust with flour (shake off excess flour.

Heat olive oil in pan on medium high heat. Look for fain smoke to appear from the oil.

Add the fillets to the pan. Allow fillets to fall away from you as to not get burned by hot oil. Be careful that the pan is not too hot, as this will cause the product to burn and not cook evenly. Watch the fillets for color chance around the edges. Once the color changes around the edges: turn the fillet over gently. The seared side should have a nice golden brown color.

Turn off the heat. Gently push fish to corner of pan. Add shallots, parsley, thyme, lemon squeezed, white wine and butter in open area of pan. Allow to simmer for 30 seconds, and then baste over top of fish.

Serve immediately or hold in oven at 175 degrees for a few minutes until rest of meal is ready to serve.

Nutrisystem, Weight Watchers, South Beach, Atkins, Paleo Diet – what’s the deal? With a forever-growing list of fad diets, how do we know if they’re hurtful or helpful for us? There are a few red flags to look out for when seeking a healthier way to eat.

Leaves You Empty

One of the first things to scope out for in the diet world is diets having major limitations on calories or certain nutrients.

Atkins limits the total amount of carbohydrates eaten in its first stages. Although it allows carbohydrates to be gradually brought back into the eating plan, this initial restriction may be dangerous if continued. According to the Institutes of Medicine, the body needs a minimum of 130 grams of carbohydrates per day. Since the Atkins diet suggests less than 70 net carbs per day for its first three stages, this raises some health concerns.

South Beach is similar to Atkins with limitations on carbs in its first phases. This program offers guidance and advice from registered dietitians, which is a distinction from other plans. However, the diet may lead to deficiencies in certain nutrients while offering too much protein, which may be a concern for those with kidney conditions. Overall, it may be helpful in making us more aware of the healthful choices.

Paleo Diet is one that leaves your tank quite empty – meaning it's too low in carbohydrates. Although it bans processed foods and encourages healthy fats, having too little carbs won’t do much in terms of weight loss. The body is able to burn the most fat when it has enough fuel – meaning enough carbs. Despite some of the healthy-sounding habits it may promote, the Paleo diet is not one that will result in long-term weight loss.

All in all, try to stay away from diets that largely restrict this nutrient or any others. Instead of trying to eliminate carbohydrates entirely, be mindful of portion sizes and span them out throughout your day.

Fat burns in a fire of carbohydrate!

Aim for complex carbs such as whole grains, fresh fruit, vegetables, or beans. Eat more of these beneficial foods and try to eat less of the soda, candy, cakes, and cookies – which tend to be simple carbs that aren’t as useful to our bodies. Think SSSOO: Save Simple Stuff for Special Occasions Only.

Too Good To Be True? Not These!

Another aspect to look out for is unrealistic expectations. If a diet promises it will make you lose 30 lbs. in a month, it is not realistic or healthy. In the same way, the promise of turning you into an Olympian athlete in a month is just as much of a red flag.

Nutrisystem tends to be more realistic compared to a fad like the Paleo diet. Nutrisystem states it may help you lose 1-2 lbs. per week – which is considered gradual healthy weight loss. Any more than this amount may be too rapid. With Nutrisystem, the food is already portioned out for you, but it can be pricey to follow. It has been rated to be fairly safe overall by health professionals, with the limitation that some nutrients may be missing.

Weight Watchers fits into a person’s lifestyle without requiring the purchase of special food (although the company offers its own brand of products for convenience). Every food fits into Weight Watchers, plus it emphasizes getting active. Weight Watchers can be helpful because it makes us more mindful of what we eat. This mainly stems from the requirement to count the points in what we eat, which may be tedious for some. The diet has been rated as safe by health professionals, so there is not as much need to worry about not getting enough nutrients. Habits learned should continue to be practiced even after you stop going to Weight Watchers – this is what makes it permanent.

Not A Lifestyle Change? Ditch It.

With any new health habit – whether it’s getting active, eating better, or quitting smoking – the overall idea should be to make gradual changes towards better health, and to keep them for life. A diet that only requires 25 days or 8 weeks or 3 months is just like the sun in Western New York – temporary!

By gradually changing our habits over time, we’re more likely to stick with them for life.

Monday, July 1, 2013

"I have not menstrated in almost 3 years due to anorexia and bulimia. I have now reached a pretty healthy body weight, between 127 and 130, and I'm about 5 feet and 6 inches. I like to exercise. I do 20 to 40-minute walks regularly. And sometimes I do zumba, pilates or yoga (1 to 2 times per week) when I don't take a walk. I want to get my period back and sometimes worry if the amount of exercise and or my diet can be tweaked to hurry the process up. If you can shed any light on this, please let me know."

Dr. Diane Sutter Responds:

It is not necessarily your weight that is the issue but rather your percentage of body fat.

Most women need to have at least 17% body fat to initiate menstruation and approximately 22% body fat to maintain or restore menstruation.

You need to change your diet and exercise routine around so that you have a normal amount of body fat necessary to menstruate. A registered dietician can help you to evaluate your diet.

However, not knowing all the medical facts and the duration of anorexia and excessive exercise regimen, I would like you to see a gynecologist for evaluation. You may need some hormonal therapy to "kick start" your cycles and get you back on regular menstruation.

About Our Experts

Diane Sutter, MD

Dr. Sutter is a gynecologist whose interests include menopausal transition, osteoporosis diagnosis and treatment, and PMS. She sees patients at her office in Kenmore, NY.

Ginny Lyons, RN

Ginny Lyons, RN is a coordinator for Catholic Health's women's service line, WomenCare, a nurse clinician in women's health, a community health educator and a public health speaker for Catholic Health on wellness and prevention seminars.